As a doctor, I often emphasize the importance of regular exercise for health. Among the many exercise habits, morning exercise is undoubtedly a favorite choice for many people, as it not only stimulates the day, but also helps to improve physical health and mental state. However, not all morning exercise habits are good for health – in fact, some habits can be harmful to the body if not executed properly. Let me share a practical example to give you a clearer understanding of why the right morning exercise routine is crucial. A few months ago, I was consulted by a patient who loves to run, who often runs early in the morning but has recently experienced knee pain. Through detailed questioning, I learned that he usually started running straight out of bed, ignoring the importance of warming up. This sudden, high-intensity exercise, which did not give the body an adaptation process, led to pain in his joints. Through this example, we can see that a proper morning exercise routine is extremely important to prevent sports-related injuries.
Warm up properly
1. Start easy: Start with low-intensity activities, such as walking or jogging, for 5 to 10 minutes. This helps to gradually increase the heart rate and circulate blood to the muscles.
2. Dynamic Stretching: Dynamic stretching is the most recommended stretching method before exercise because it increases the temperature and flexibility of the muscles through activity. For example, you can try leg swings, arm loops, and side extensions. The focus is on maintaining fluidity and control of movements, repeating each movement 10-12 times.
3. Exercise Preparation: Choose relevant warm-up movements based on the main activity you are planning. For example, if you're planning to run, you can do some low-intensity jumps or stride in place. This part of the warm-up should be more targeted, preparing your body for the upcoming higher-intensity activity.
4. Pay attention to your breathing: During the warm-up, keep your breathing deep and even. Not only will this help you control the pace of your workout, but it will also increase your oxygen intake and prepare you for the rest of your workout.
5. Listen to your body: Pay attention to your body's feedback when warming up. Any discomfort or pain should be noted, and the intensity and form of exercise should be adjusted appropriately. With the above steps, your body will be fully prepared for the morning workout. Remember, a good start is half the battle. So, take the time to do a proper warm-up, and your body will thank you. Not only will this improve your athletic performance, but it will also help you avoid unnecessary injuries and make morning workouts a pleasure rather than a burden.
Choose the right exercise intensity
1. Know your healthBefore starting any exercise program, understanding your health is the first step. If necessary, talk to your doctor about heart disease, joint problems or other health conditions that may limit the intensity of exercise. Once you have your doctor's guidance, you can set up an exercise plan more safely.
2. Using heart rate as a guide is a useful tool to determine whether the intensity of exercise is appropriate. In general, the target heart rate for morning exercise should be between 50% and 70% of your maximum heart rate. A simple calculation of your maximum heart rate is to subtract your age from 220. For example, a 40-year-old person has a maximum heart rate of about 180 beats per minute and a target heart rate range of 90 to 126 beats per minute.
3. Adjust your body's response to your body's response and pay close attention to your body's response. If you're able to talk easily while exercising, then your exercise intensity may be appropriate. If you feel short of breath and can't speak, it's probably too strong. In addition, you should feel refreshed rather than exhausted after exercising.
4. Gradually increase the difficultyIf you are a beginner or have not exercised regularly for a while, you should choose a lower intensity at the beginning. As your strength and endurance increase, gradually increase the intensity and duration of your exercise. This progressive training helps to avoid overtraining and sports injuries, while also providing continuous improvement in fitness.
Hydrate and nourish
Staying hydrated after morning exercise is an indispensable part of maintaining good health. During exercise, we lose a lot of water and electrolytes through sweat, and if not replenished in time, we are prone to symptoms of dehydration, such as fatigue, dizziness, or muscle twitches. Therefore, the first step after a morning workout should be to drink enough fluids. Plain plain water is the most direct and effective way to hydrate. For some people who have exercised more vigorously, consider drinking sports drinks with electrolytes to help restore electrolyte balance in the body quickly. It is recommended to hydrate within 30 minutes of exercise to minimize the effects of dehydration. In addition to hydration, proper nutritional supplementation is equally important. The body needs to regain energy and repair muscles after exercise, so choose foods rich in protein and carbohydrates. A simple option is to eat a serving of fruit with a glass of low-fat milk, or a small portion of whole wheat bread with natural peanut butter. Not only do these foods provide a quick boost of energy, but they also provide essential nutrients to help the body recover from exercise. In conclusion, proper hydration and nutrition are key to ensuring the effectiveness of your morning workouts and maintaining long-term health. By building such a feeding habit, we can better enjoy the benefits of exercise while avoiding post-workout discomfort.